Warmup 

30 s Russian twist 
30 s glute bridge 
15 s hands extended plank 
15 s rest 
4 rounds 
5 min Emom strict pull-ups Emom or ring row Emom 

Strength 

Deadlift 
4×4@80% working sets 

Metcon

20 sit-ups 
10 push-ups / HSPUs (RX+)
5 shoulder to overhead 135/95
4 rounds 

*Buyout: 400 meter run with one of your 45/25# plates 

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